When it comes to training for more muscle mass, some of the most brutally effective programs are extremely simple. They involve simply selecting a few (1-4) exercises and doing lots of sets (5+) for each one with a medium heavy weight (5-10 reps). For example you could do the following for an upper body workout: [...]
If you are struggling to make it through your workouts and you feel low on energy, make sure your pre-workout meal is setting you up for success. Here are three rules to follow to make sure you are getting the most out of your pre-workout meal: 1. Choose a high quality source of protein Having [...]
The best way to stay motivated during the course of a training program is to actually see results. This is why I keep records of each workout as well as Biosignature measurments which calculate body composition (body fat percentage and lean body mass). Record keeping also allows me to determine which training programs, eating plans, [...]
There is an infinite number of combinations of exercises, sets, reps, rest periods and intensities that one can use to create a training program, so the mark of an expert personal trainer is being able to select the appropriate combination of variables to address the specific needs of a trainee. If someone comes to me [...]
Increasing your testosterone levels is possible without the use of hormone injections or steroid creams. There are many common habits that result in depressed testosterone levels, and simply eliminating or modifying them will allow your testosterone to increase. Living with improved testosterone production means increased strength, recovery ability, muscle mass, fat loss, energy, and sex drive, [...]
To add strength and mass to the chest, back, shoulders, and arms, you first want to master the basic free-weight exercises that will provide the foundation to your program. Incorporating dumbbell and barbell presses, rows, pull-ups, dips, biceps curls, triceps extensions, and rotator cuff exercises will give you well-rounded development to the upper body. I [...]
I adjust my supplement program according to what systems of my body need to be supported. Monitoring my sleep, digestion, recovery, weight loss/weight gain, BioSignature measurments, and energy levels are the main considerations when I put together my supplement regimen. I have found in recent years that I benefit greatly from prioritizing gut health, as [...]
The stronger and more fit you are, the harder your workouts should be. Training for strength, muscle mass, speed, or endurance has no end point, at least not to a real gym rat. You can always be stronger, perform better, or have more muscle mass. Some less gym-addicted individuals don’t think this way, and because [...]
I’ve struggled a bit in gaining weight beyond my current weight mostly due to lack of consistency in my eating habits, so I figured that writing out an organized plan would help me be more accountable and organized. I had lost some weight last year after a back injury (I was down to about 213lb), [...]
If you are making a New Year’s resolution to slim down, bulk up, or just embark on a healthier lifestyle, and you are planning on joining a gym, here are 10 gym etiquette guidelines to keep in mind so that you keep the peace and make the most of your time in the gym. 1. [...]
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